F3 Knoxville

Tag: Driftwood

Bear crawls at the Bermuda triangle

THE SCENE: Cool and full moon.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH 10

cherry pickers

right over left

some of these some of those

THA-THANG:
Mosey to the Bermuda Triangle

  • 10 V ups and bear crawl to the next corner
  • 10 BBS and crawl bear to the next corner
  • 10 iron mikes and run to the 1rst corner
  • Then do nine in a set, then eight and so on down the latter.

Run to upper parking lot and split up 5 and 5 on each end.

  • running suicides.

Mosey to the flag pole and have a circle of pain everyone giving 10 excersises

  • burpees
  • merkins
  • squates
  • ssh
  • smurf jaks
  • pickle pounders
  • tempo squats
  • and others 😉

Mosey to the tennis court.

  • run to end line and bernie back, then the next to last line and bernie back etc.
  • Bear crawl to end

COUNT-OFF & NAME-O-RAMA
tagged —–>
CIRCLE OF TRUST/BOM:
Provers 16:9

The heart of man plans his way,
    but the Lord establishes his steps.

Remember the Lord is in control

 

110 %

THE SCENE: Perfect weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Longer than normal warmup.
THA-THANG:
Start off with a mosey to the top of the hill. Spreading out and 15ft behind someone if needed.
half of the PAX at one end, half at the other.  Both groups will do an exercise and run towards the center of the lot, do another and run back. Exercises are listed below. Start at 10 of each exercise and work down to 1. Move to the next two exercises.

  • Merkins and jump squats
  • Dry docks and 4-count SSHs

Felt like the pax was getting tired of running back and forth so I audibled and took us on a mosey to the  cul-de-sac. Circle up.  10 of each exercise that the PAX throws out.

line work on the long parking lines

  • both feet both sides x4
  • high knees both sides x4
  • bunny hop both side x4
  • Bear crawl both sides x2
  • crawl bear both sides x2

mosey back to the AO by way of upper lot.

MARY:

Some yoga crap where you hold your leg up in a plank position and switch to arms. Then some Merkins and squats.

COUNT-OFF & NAME-O-RAMA
9 PAX
CIRCLE OF TRUST/BOM:
Giving 110% in everything you do. It’s funny how we can plan and talk a big talk about doing the best we can but seldom follow through with it. This break has I understand how fortunate I am your job and how I need to be giving more effort. Not just for myself, but so I can leave a legacy of my ethics to my kids and friends. Write the workout this morning I saw in front Imagine Dragons called Warriors came  on. Fit perfectly with what I was thinking and sharing. Here are the lyrics.

“As a child you would wait
And watch from far away
But you always knew that you’d be the one
That work while they all play
In youth you’d lay
Awake at night and scheme
Of all the things that you would change
But it was just a dream!
Here we are, don’t turn away now,
We are the warriors that built this town
Here we are, don’t turn away now
We are the warriors that built this town
From dust.
Will come
When you’ll have to rise
Above the best and prove yourself
Your spirit never dies!
Farewell, I’ve gone to take my throne above
But don’t weep for me
‘Cause this will be
The labor of my love
Here we are, don’t turn away now
We are the…“

MOLESKIN:

It was really great to get back out in the gloom with the PAX. I haven’t done much since I’ve been out so I’m sure I’ll be sore. But it’s worth it….it always is.

ANNOUNCEMENTS:
Prayers for family health issues, kids taking exams, job changes and friends with drug issues.

Nose to the Grindstone

THE SCENE: Low 50’s and rather moist
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
High knees with a round of burpees followed by 15 Imperial Walkers, 10 tempo Merkins, 6 cherry picker a, a Little o’ This, a Little o’ That, and some trunk stretches
THA-THANG:
Mosey to the outhouse for 10 step-ups on each leg and then head to the parking lot island.

  • 40 x squats
  • 40 x merkins
  • 40 x side straddle hops
  • 1 lap around the island
  • Rinse & repeat for 5 rounds

After Wagon Wheel made that look way too easy, we moseyed up to see Dwayne the Rock Johnson and get 50 overhead claps.

While moseying back to the AO we found Mayberry running by himself in circles in the parking lot. I think the rain really gets to him.

MARY:
We went around the circle picking exercises and here’s what we came up with:

  • 20 x big boy sit ups
  • 20 x slutter kicks
  • 20 x box cutters
  • 20 x v-ups
  • 20 x American hammers
  • 20 LBCs

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
F3 QSource 1.7: Shieldlock

Man can only observe what is in front of him, he must work with a group so that someone else can watch his six. This is why we hold each other accountable and work as a PAX.

MOLESKIN:

ANNOUNCEMENTS:

Walk Softly and Carry a Big CMU

THE SCENE: Mid fiddies and overcast
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 10 x tempo merkins
  • 15 x overhead claps
  • 15 x Imperial Walkers
  • 20 x Mountain Climbers

THA-THANG:
Grab CMUs and mosey to skate park. 100 reps of each exercise, mosey to the Golden Gate and back between exercises.

  • Curls
  • Squats
  • OH Press
  • Step-ups
  • Dips
  • Calf raise
  • Carolina Dry Docks

MARY:

Cash out at the ATM

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
There is a whole lot of uncertainty floating around in the news and it’s creating a whole lot of fear. We can’t see the future nor can we influence things like pandemic illness. We can, however, wake up every day and be a leader. We can lead our family, our friends, and our peers with a calm, steadfast discipline. Focus on the items you can control, and the rest will work itself out.
MOLESKIN:
It was great to see Gus and A-di-das make appearances today!
ANNOUNCEMENTS:
Hardship Hill and several convergances are upcoming, get involved if you want to participate!

Worry Free at Equalizer

One comment

THE SCENE: Perfect, Cool and Dark
F3 WELCOME & DISCLAIMER

Completed – one new FNG


WARM-O-RAMA:

  • Motivators to 6
  • 10 iron Mike
  • 10 Wind mill
  • 10 Cherry picker
    THA-THANG:
    Began with a little aerobic partner run around the loop:

At the Track loop –

Partner up – Partner 1 runs clockwise, partner 2 runs counter clockwise; when you meet each other drop for 15 partner Merkins.  Begin as a group with 15 Merkins and go until four sets of Merkins complete.  Finish by running with partner to lighted flag.

At the flag –

  • 15 Burpees
  • 15 dips
  • 15  mountain climbers

Run to playground/jungle gym

  • 15 pull-ups
  • 15 BBS
  • 15 Imperial walkers

Rinse and repeat – from playgroup run to splash pad

At the splash pad – Partner one does stationary exercise and partner 2 does movement exercise (from covered benches to far fence across splash pad) 5 exercises – Shout out to Kick-flip for this exercise routine I re-used from JUCO

  • flutter kicks and bear crawl
  • sprint and Carolina dry docks
  • Broad jump and squats
  • Lunge and Merkin
  • Sprint and mountain climber

Mosey to back parking lot –

4 sets of 50 yard wind sprints

Mosey back to flag pole droping at the loop for a set of 15 merkins and at flag pole another 15 merkins, then mosey back to AO.

MARY:
I was gassed and needed help from Striped, Tank, and Woodshack to finish off the last 2 minutes. (great Mary but I forgot exercises …)
COUNT-OFF & NAME-O-RAMA

FNG – Chuggs; Benchwarmer, Striped, Tank, Tap out, Wil-e, Woodshack, Proton, Driftwood
CIRCLE OF TRUST/BOM:
I will work on a better bomb, but worry was the bomb for today..Based on Mathew 6:27 Can anyone of you by worrying add a single hour to your life?  I did a poor job of quoting and could only paraphrase; however in this time of Covid-19, political disgrace, and the continual need to trust in the workouts and not worry if it will be good, good weather, you can make it through or not … one should practice good judgement but not worry for this only creates additional stress that works against our health.
MOLESKIN:
I wish I could cadence, but I have two left feet and no rhythm, something I will work on for next time (and a better BOM).  Shout out for Tank jumping in and helping and for Woodshack finishing it off so everyone can hear what a good cadence sounds like, thanks HIM’s!
ANNOUNCEMENTS:
Convergence at Juco later in March.